MONDAY WORKOUT

New shoulder work!   INJURY PREVENTION: 10 Slow Shoulder Blade Ring Rows 5 Tempo Regular Ring Rows (Emphasis on shoulder blades BEFORE arm pulling) 10 Shoulder Blade Push Ups (Emphasis on pressing shoulders blades down into the back of your rib cage) * 2 total sets *   POWER: 2RM

FRIDAY WORKOUT

Simple Friday!   CORE STABILITY: 2:30 of Deadbug work for Quality * Rest as needed in this 2:30 window in order to make sure your lower back stays flat to the floor   POWER/STRENGTH: 1 Power Snatch + 2 OH Squats + 1 Squat Snatch + 1 OH Squat *

WEDNESDAY WORKOUT

New glutes!   GLUTE WORK: Weighted Single Leg Glute Bridges x 8ea (Lay DB across lap trying to keep both hips level, but push with 1 leg only) Banded Lateral Walks x 25′ Left and Right (50′ total with band around knees) * 2 total sets *   POWER/SKILL: 1

MONDAY WORKOUT

Squat!   SHOULDER REHAB: 2:00 AMRAP for QUALITY of Band Pull Downs + Pull Aparts   STRENGTH: 3 Rep Tempo Back Squat @ 3-2-1 Tempo (3 seconds down, 2 sec pause, up fast!) * 15 minutes only * 60, 75, 85, 85-90, 90+ (Optional, only if you’re feeling great and

SATURDAY WORKOUT (TEAM!)

Team!  If you’re new to our gym try us out for free at 10am!   TEAM: 50 Burpees 100 Calories on the Rower/Bike/Ski 50 Burpee Box Jumps (20/24″)(16/20″) 100 Calories on the Bike/Ski/Rower 50 Burpee Pull Ups (Jumping CTB) 100 Calories on the Bike/Rower/Ski (25 minutes to try to finish

MONDAY WORKOUT

Deadlift!   STABILITY: :15 Ring Row Hold with feet elevated :45 Rest 3 sets back to back to back   STRENGTH: 5 Deadlifts with a complete drop and reset perfectly on EVERY REP… * 50, 65, 75, 80-85, 85-90% 1RM * 15-20 minutes (88+% 1RM for 5 reps = New

MONDAY WORKOUT

New Week!’   STABILITY: RKC Planks :30 on / :30 off * 2 sets only back to back   STRENGTH: Back Rack Alternating Reverse Lunges (2 Reps on Each Side) * Work up to a challenging/heavy load, but with more emphasis on keeping your front shin completely vertical throughout each

THURSDAY WORKOUT

Skill day!   SKILLS: Toes 2 Bar & Push Ups * Work on getting your first or stringing reps together on T2B * Work proper shoulder first loading on Push Ups using box, floor or low rings for added challenge * 15 minutes   WORKOUT: 1000m Bike (.63 Miles)(2:30 Cap)

THURSDAY WORKOUT

Gymnastics and “fun”…   SKILL: We will take 10 mins to work on improving a gymnastics pressing skill and a pulling skill (your pick) then do a 10 minute EMOTM to get a little more volume in with what you pick… * Don’t mistake volume for excessive fatigue… Don’t allow

WEDNESDAY WORKOUT

Go hard today!   STABILITY: 2:00 Med Ball Rollout (All directions) * Take breaks within the 2 mins as needed   POWER/SKILL: 3 Position Hang PAUSE Snatch (High Hang, Above Knee, Below Knee) * Pause 3 secs at each position and make sure to retrace the barbell back through the

THURSDAY WORKOUT

Repeat!   GYMNASTICS & INJURY PREVENTION: 1st 2:00 – Tempo Ring Dips (5-10 reps @ 3-1-2 Tempo) OR :30-:45 Ring Dip Hold w/ Slight External Rotation (Turn rings slightly out as you hold) * Try to use rings, but use a slight lower body assist, if needed   2nd 2:00

THURSDAY WORKOUT

Skills and a pacing challenge…   SKILLS/TECHNIQUE: Kipping Pull Ups & Kipping Muscle Up practice for 10:00 … Kipping HSPUs & freestanding HSPUs practice for 10:00   WORKOUT: 5 Burpees 10 Med Ball Slams (20-25/25-35#) 15 Cals on the Row, Bike or Ski * 10 rounds for consistency… (20:00 cutoff)

THURSDAY WORKOUT

Gymnastics test and the long one for the week!   GYMNASTICS: Perform 1 Non-Stop Set of Strict Muscle Ups, CTB Pull Ups, Chin Above Pull Ups, Lower Body Assisted Pull Ups or Ring Rows at a tough angle REST 2:00 Perform 1 Non-Stop Set of Strict Deficit HSPUs (2/4″), Regular

SUNDAY WORKOUT (FIT)

Little Regional revisit…   WORKOUT: 1000m Bike (.65 Miles)(2:30 cutoff) 10 Wall Walks (12″ off wall) 10 Overhead Squats (103/155#)(65-70% OH Squat or 75-80% 1RM Snatch) 500m Row 50 Bar Facing Burpees 5 Front Squats (143/225#)(75-80% of your Clean 1RM) (No cutoff, but the goal is to finish between 12-15

MONDAY WORKOUT

Week two of new program!   MAX EFFORT POWER/STRENGTH: 1 Hang SQUAT Clean + 2 Front Squats * 15 minutes to work up to the heaviest weight you can   SUPPLEMENTAL STRENGTH: DB Split Squats x 10 each side (Same DB weights as last week) + Push Up Position Core

WEDNESDAY WORKOUT

Some speed work!   QUICK SHOULDER WORK: Plate Raises from a Bent Over Row Position… – “T” Raise + external rotation – “Y” Raise + external rotation – “I” Raise + external rotation * 1 rep at each position x 10 rounds + :45-1:00 Wall Walk Hold with Lateral Steps

THURSDAY WORKOUT

17.4 tonight!   GYMNASTICS: * Try to get your first full strict pull up and/or dip if you are close to one * Every minute on the minute x 10 mins 1st minute – Strict Pull Up Progression 2nd minute – Strict Dip Progression OR 1-4 Ring Muscle Ups or

THURSDAY WORKOUT

Open announcement at 7pm!   GYMNASTICS: Every minute on the minute for 10 mins: 1st minute – Pull Up progression (Scale up a level if you can, but try to take the volume down some since the movement is more difficult & to avoid any excessive soreness for 17.1) 2nd

FRIDAY WORKOUT

A deadly combo…   Take 10-15 minutes to practice your Snatch and/or Clean & Jerk before starting this one…   WORKOUT: 21 Bar Facing Burpees 21 Ground to Overhead Anyhow (65#/95#)(55-60% 1RM Push/Split Jerk 1RM) REST 3-5 MINUTES 18 Bar Facing Burpees 15 Ground to Overhead Anyhow (93#/135#)(65-70% 1RM) REST